More Pushup Exercises

One Leg Up Pushup (chest | arms exercise)– Here is the easier version of the one-arm pushup.  This bodyweight exercise will make you put a lot more weight on one of your arms, making it and the one-arm pushup similar. 

• You start with your feet together and in the pushup position.
• Then lift your right leg in the air while dipping the left side of your body close to the floor.
• Lift the leg as high as you can, then lower the leg back down until you are in the starting position.
• Repeat with the left side.

Backward Pushup (shoulders | arms | back | legs exercise)– This is one that is a  functional exercise and feels great afterwards.  It makes your spine feel like new as soon as you are done too.  You will see some gymnists doing these, mostly for the flexibility in the spine.  It has also been referred to as the gymnastic bridge, but not the pushing motion upwards.  Only the final up position.

• You start by lying on your back with your knees bent and feet close to your butt.
• Your hands are close to your shoulders, palms down, with your fingers pointing towards your shoulders.
• You are going to try and form an arch with your body by pushing your back off the floor by your hands and feet.
• Try and push your hips to the ceiling and hold for a second or two before returning to the starting position.  Ahh…don’t you feel better.  I thought you would.

Handstand Pushup  (shoulders | arms exercise)– Practice this exercise if you want to get UNBELIEVABLE arm and shoulder STRENGTH.  These are the staple of strength building bodyweight exercises.  They are by no means easy, especially for beginners.  Be careful not to fall directly on top of your head, you don’t want to compress your spine at the neck.  What has worked for me is letting one arm relax quickly and do a kind of roll to the right or left, if you know you are not going to make that rep.  You might make a loud thud, but it is better than landing on your head.  Just make sure that you have room on both sides.  There are a number of different ways to do it.  If you start in what seems a little like a down sprinter position like you are waiting for the gunshot to start the race.  Face the wall and put your hands wider than shoulder width on the floor about a foot or two away from the wall. 

• Get down with one leg under your chest, the other behind you in the sprinters position.
• Push off the ground with your legs and plant the bottom of your feet on the wall.  You can then lift your legs straight up or bend your knees at a ninety degree angle.  If you keep them bent you can use them to push off the wall to prevent falling on your neck.  That’s just something to think about.  You can use chairs that are spaced out enough for your head  to put your hands on if you want more range of motion, but beware these are even more difficult .